Diet Challenge - Week #1 - One Ingredient Challenge Prep

Hi BodyRockers, So a lot of you ask what sorts of foods I eat. I generally eat the same foods unless I fancy something different or eat out & its a special occasion. If you are doing my workouts 4 times a week and you are not seeing results after two weeks, then the problem is 99.9% your diet. So for this Challenge we are kicking off with trying to train yourself to get out of bad habits and a way to do this is to cut out all of the processed foods & artificial colours & preservatives found in most pre packed foods. Diet Challenge: ''One Ingredient'' Meals. I want you do really break down your food groups and look at what you are eating & starting to get to grips with preparing the meals yourself that are full of fibre, protein & vitamins & good fats that are 100% guaranteed to support your training & help you towards your weight loss journey. This is NOT easy at all, you have to fight against all of the cravings & habits you world normally give into & really fight to see the whole 7 days through. If you are hungry in this week - you can add a meal made up of the one ingredient foods below - esp. the salads etc ... they will help you. Preparation is key this week !! Everyday visit my FaceBook Page Website for an to see an example of Portion sizes and how to keep on track. If you feel at anytime you are going to fall of the wagon just get on my Facebook Page & I will help pull you back up. *Note* - The meals I post everyday are just a snippet of my daily intake. This is not a menu to follow but examples of the meals I eat on a daily basis - I have given you the ingredients to try to follow & examples of meals I eat everyday. Try to find a few staple favourites that suit your life & stick to it.




Your weekly typical food breakdown choices will be: . Greens: - Spinach, Kale etc – As much as you want – Try Eating it Raw Vegetables & Fruits: - Two Hands Cupped Total Fats: Avocado, Oils: – A Quarter of it or a Teaspoon Protein: As big as the Palm of your hand


Shopping List Ideas: .. Fruits:
  • Strawberries
  • Bananas
  • Kiwis
  • Oranges
  • Blueberries
  • Raspberries
  • Grapefruit
  • Apricots
  • Grapes
  • Apple
  • Brown Rice
  • Quinoa
  • Oatmeal
  • Rice Cakes
  • Ezequiel Bread
  • CusCus
  • Sweet Potato
  • Yams
  Vegetables, Nuts & Oil’s:
  • Brussel Sprouts
  • Green Beans
  • Celery
  • Cucumber
  • Spinach
  • Kale
  • Lettuce
  • Asparagus
  • Onions
  • Tomatos
  • Garlic
  • Mushrooms
  • Broccoli
  • Cauliflower
  • Chickpeas
  • Beans
  • Avocado – (1/4 cup only)
  • Walnuts
  • Almond Nuts
  • Almond Butter
  • Cashew
  • Cashew Butter
  • Coconut Oil
  • Olive Oil
  • Beetroot
  • Chia Seeds
  • Flax Seeds
  • Chilli Flakes
  • Sweetcorn
  • Hemp Seeds
  • Olives
  Lean Proteins:
  • Chicken Breast
  • Turkey
  • Tilapia
  • Halibut
  • Cod
  • Beans
  • Salmon
  • Eggs
  • Tofu
  • Tuna
  • Steak
  • Prawns
  • Raw Honey
  • Greek Yogurt
  • Lemon
  • Lime
  • Quark
  • Cottage Cheese
  • Almond Milk
  • Green Tea
  • Coffee
  • Coconut Water / Milk
  • UDO’s Oil
  My Quick Tips: -Boil Eggs for snacks & keep them in the fridge. -Cook a-lot (4 pieces) of chicken for your week @ once – Wrap them all in Tin Foil – (no oil required) chilli flakes, cook till juices run clear – Job done. -Make a huge salad - So u never use everything up in one salad – or you skip having it because you can’t be bothered to cut it all up – Note: leave the leaves separate as they can go quicker than the other items & you may want to mix it up. -Try making your porridge thicker, It acts like a Flap Jack Style Pudding – also if you are adding honey etc, try to use water & not milk if you are using milk try Almond Milk. -Try to base your meals around having greens as your base like Spinach or Kale. This will help fill you for longer & help you reach your goal. -Use a protein scooper to measure out your morning porridge :) ..

HashTags: #HighFive #BodyRock #FitAsFuck #OneIngredientDietChallenge


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Lisa-Marie x


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